Support Your Gut Health and Stress Less
- livablemindset
- Jun 24
- 3 min read
Your gut is more than just your digestive center — it’s home to trillions of microbes that affect everything from your mood and immune system to how you absorb nutrients. When your gut is happy, your whole body thrives. Perfect example – have you ever been stressed or nervous and it makes your stomach upset – that is the extremely powerful gut-brain axis in action. The gut is often called the “second brain” for good reason. When one is off, it directly affects the other.
Simple ways to stress less to support your gut health:
Add in just a couple of these habits daily to support lower stress levels:
Breathe Before You Eat
It helps shift your nervous system into "rest and digest" mode. It’s truly amazing how much a few deep breaths can affect your body in incredibly positive ways. Try the 4-7-8 method: Inhale for 4 counts, hold at the top for 7 counts, exhale for 8 counts. Do this 2-4 times!
Eat Gut-Calming Foods
Include:
· Bone broth
· Ginger and turmeric
· Steamed veggies
· Fermented foods like sauerkraut or kefir
· Herbal teas (peppermint, chamomile, fennel)
Avoid:
· Processed sugars
· Alcohol
· Seed oils
· Excess caffeine
Slow Down When Eating
Chew thoroughly, avoid multitasking, and give yourself 20+ minutes for meals. Actually ENJOY your food!
Incorporate Stress-Relieving Habits
Try:
· Breath-work or meditation (even just a couple deep breaths or 5 minute meditation)
· Journaling or reading
· Regular movement - even if you only have a short amount of time:
(walking, strength training, pilates or yoga - whatever makes YOU feel good)
Sleep & Hydrate
Sleep is gut repair time. Aim for 7–9 hours and drink enough water to keep digestion flowing.
Simple ways to take care of your gut health to stress less:
Add in just a couple of these on a daily basis to boost your gut health!
Probiotic-Rich Foods (Add Beneficial Bacteria)
These foods introduce live beneficial bacteria to your gut:
· Greek yogurt (unsweetened, organic, with live cultures)
· Kefir (fermented dairy or coconut milk)
· Sauerkraut (raw/unpasteurized)
· Kimchi (fermented vegetables, usually spicy)
· Miso (fermented soybean paste)
· Tempeh (fermented soybeans; high protein)
· Raw apple cider vinegar (with "the mother")
Prebiotic-Rich Foods (Feed Good Bacteria)
These are high in fermentable fibers that nourish your existing gut flora:
· Organic Garlic
· Organic Onions
· Organic Leeks
· Organic Asparagus
· Organic Bananas (slightly green are best for prebiotics and less sugar)
· Organic Jerusalem artichokes
· Organic Chicory root
· Organic Dandelion greens
Fiber-Rich Foods (Promote Healthy Digestion)
Soluble and insoluble fibers support regularity and gut lining health:
· Organic Chia seeds (try sprinkling on your eggs, yogurt or salad)
· Organic Flax seeds/Flax Meal
· Organic Lentils & beans (start slow to reduce bloating)
· Organic Berries (blueberries, raspberries)
· Organic Sweet potatoes
· Psyllium Husk (supplement form)
Anti-Inflammatory Gut Supporters
These soothe the gut lining and reduce inflammation:
· Bone broth (collagen + amino acids like glutamine)
· Aloe vera juice (small amounts; avoid additives)
· Turmeric (with black pepper for absorption)
· Ginger (fresh or tea)
· Green tea
Hydration Helpers
Proper hydration is key for digestive function:
· Coconut water (unsweetened)
· Filtered water with lemon
· Herbal teas (peppermint, chamomile, fennel)
Your gut isn’t just about digestion — it’s your second brain, influencing how you feel, think, and even sleep. When you care for your gut, you care for your whole self.
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